Standing Cable Lift

How to perform

1. 01Connect a standard handle on a tower, and move the cable to the lowest pulley position.
2. 02With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
3. 03With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
4. 04In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
5. 05Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
6. 06Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
7. 07Repeat to failure.
8. 08Then, reposition and repeat the same series of movements on the opposite side.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.